Friday

23
Jun

Friday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

3 SETS (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of

1 Clean Deadlift

+

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

2 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls (30/20)|(20/10)

Max Power Cleans (135/95)|(95/65)

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls (30/20)|(20/10)

Max Hang Power Cleans (135/95)|(95/65)

-Rest 2:00 b/t Sets-

(Score is Reps)

KG BB: (60/42.5)|(42.5/30)

KG SB: (15/10)|(10/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Row (EZ pace)

2:00 Lizard Pose (L)

2:00 Lizard Pose (R)

(No Measure)